Health Library

What Do You Know About Working the Night Shift?

If you work the night shift, you face unique health and productivity challenges. Take this quiz to see
how much you know about making the most of the night shift.

1. If you work at night, try to maintain the same sleep schedule on the days you work and the days you're off.

You didn't answer this question.

You answered

The correct answer is

Reverting fully to a typical day schedule during your time off will make it harder to sleep during the day after you return to work. Instead, stay up late and sleep as late as possible on days off.

A. TrueB. False

2. Making your bedroom as dark as possible can help improve your sleep.

You didn't answer this question.

You answered

The correct answer is

Hang light-blocking curtains or shades on your windows or tape black plastic garbage bags or aluminum foil on the glass. Wear an eye mask if your bedroom is still light, the National Sleep Foundation (NSF) says.

A. TrueB. False

3. Taking a nap before work may increase your alertness.

You didn't answer this question.

You answered

The correct answer is

Daytime sleep often lasts only four or five hours, so it may help to take a 20- to 30-minute nap in the evening before beginning a night shift.

A. TrueB. False

4. Some over-the-counter pain relievers and other medications have as much caffeine as one or two cups of coffee and can disturb your sleep.

You didn't answer this question.

You answered

The correct answer is

Ask your doctor or pharmacist if any of your medications could disturb your sleep. You can also check the product label.

A. TrueB. False

5. Varying your routine by performing different tasks at different times during your shift can help you stay alert.

You didn't answer this question.

You answered

The correct answer is

In addition to changing your routine, save your most enjoyable tasks for the times you find it most difficult to stay awake, the NSF says.

A. TrueB. False

6. Regular exercise promotes easier and deeper sleep.

You didn't answer this question.

You answered

The correct answer is

Thirty minutes of exercise three or four times a week will help you sleep better and deeper because working out helps reduce mental and physical stress.

A. TrueB. False

7. Bright light and cool temperatures (below 70 degrees) at work help keep you awake during your shift.

You didn't answer this question.

You answered

The correct answer is

Another way to stay more alert is to take a nap, but this can endanger yourself or others unless you take a nap at break time. Some companies allow controlled napping, in which workers can take one 20-minute nap per shift in a designated nap area, the NSF says.

A. TrueB. False

8. Stretching or exercising when you take a break can help you stay alert.

9. The most dangerous part of your day is probably your drive home after work.

You didn't answer this question.

You answered

The correct answer is

To help prevent accidents, vary your route and drive with another worker, which will keep you alert. Call a cab, a friend or a relative for a ride if you're feeling particularly exhausted. If possible, you could also nap in your car before driving home.